I love sweet potatoes, and this wonderful stew is perhaps the best dish that ever came out of my crock pot!
Ingredients
1 large onion, chopped 1/4 t. crushed red pepper 1 bay leaf 1 t. dried basil 1 t. dried thyme 1 t. dried rosemary 1 t. salt, plus more to taste 1 T. vegetarian bacon bits .5 cup dry red wine (can be nonalcoholic), or 1/4 cup dry sherry .5 cup low-sodium vegetable broth 8 ounces cremini mushrooms, sliced 12 ounces kale, stripped from stalks, washed, thinly sliced, and briefly steamed 1 pound sweet potatoes, peeled and chopped 1 28-ounce can low-sodium diced tomatoes 3 c. cooked or 2 15-ounce cans cannellini, white kidney, or great Northern beans, rinsed and drained 4 garlic cloves, chopped freshly ground black pepper, to taste
Method
Steam-fry onion and garlic in a large, heavy non-stick skillet over medium heat until soft, adding very small amounts of water, wine, or broth as needed to prevent sticking and burning. (Or place in a microwavable dish, cover, and microwave on high power for 5 minutes.)
Combine onions and garlic with beans, tomatoes, sweet potatoes, kale, mushrooms, broth, wine, vegetarian bacon bits, 1 teaspoon salt, rosemary, thyme, basil, bay leaf, and crushed red pepper in a slow cooker.
Cook on low for 6 to 7 hours or on high for 3 to 4 hours.
Remove bay leaf and season with salt and black pepper.
Makes 6 servings.
Per serving:
Calories: 248
Fat: 1 g
Saturated Fat: 0.2 g
Calories from Fat: 3.8%
Cholesterol: 0 mg
Protein: 13.2 g
Carbohydrates: 46.5 g
Sugar: 9 g
Fiber: 10.1 g
Sodium: 623 mg
Calcium: 192 mg
Iron: 5.5 mg
Vitamin C: 44.9 mg
Beta Carotene: 9014 mcg
Vitamin E: 2.9 mg